When it comes to making a delicious pizza at home, the sauce is a crucial element that brings the whole dish together. But if you’re looking to make a healthier pizza, you don’t have to settle for store-bought sauces filled with sugar and preservatives. This healthy pizza sauce recipe is packed with fresh ingredients, full of flavor, and easy to make.
Here’s a step-by-step guide on how to prepare a healthy pizza sauce that will not only enhance the taste of your pizza but also add nutritional value.
Ingredients
1 can (14.5 oz) of crushed tomatoes (preferably organic)
2 tablespoons of extra virgin olive oil
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon onion powder
1/4 teaspoon red pepper flakes (optional for a bit of heat)
Salt and pepper to taste
1 tablespoon fresh parsley or basil (optional, for garnish)
Instructions
Heat the Olive Oil: Start by heating the olive oil in a medium-sized saucepan over medium heat. Olive oil is rich in healthy fats, which provide great flavor and are good for your heart.
Sauté Garlic: Once the oil is hot, add the minced garlic. Sauté the garlic for about 1 minute until it becomes fragrant. Be careful not to burn it, as this will make the sauce bitter.
Add Tomatoes: Stir in the crushed tomatoes. You can use fresh tomatoes, but using canned crushed tomatoes makes this sauce easier and quicker to prepare. Make sure to choose organic crushed tomatoes to avoid added sugars or preservatives.
Season the Sauce: Add dried oregano, dried basil, onion powder, and red pepper flakes (if you’re using them). Season with salt and pepper to taste. Stir well to combine all the ingredients.
Simmer: Let the sauce simmer on low heat for about 15-20 minutes, stirring occasionally. This allows the flavors to meld together and the sauce to thicken.
Finish and Garnish: Once the sauce has thickened to your liking, remove it from the heat. If desired, you can add a tablespoon of fresh chopped parsley or basil for a burst of freshness and color.
Use and Store: Your healthy pizza sauce is now ready to spread on your pizza dough. This sauce can be stored in an airtight container in the fridge for up to a week or frozen for longer storage.
Health Benefits of This Pizza Sauce
Low in Calories: This sauce is a light option compared to store-bought sauces, which can be high in sugar and preservatives. It’s also low in fat when you use olive oil in moderation.
Rich in Antioxidants: Tomatoes are loaded with antioxidants like lycopene, which are known to help protect the body against oxidative stress and reduce inflammation.
No Added Sugar: Unlike many commercial pizza sauces, this healthy version doesn’t contain any added sugar. You can enjoy the natural sweetness of the tomatoes without the extra calories.
Packed with Nutrients: Olive oil provides heart-healthy fats, while garlic offers immune-boosting properties. Herbs like oregano and basil add flavor and provide additional health benefits.
Looking for more sauce ideas? Check out this vegetarian pizza sauce recipe for another delicious, plant-based alternative.
Tips for the Best Healthy Pizza Sauce
Add Fresh Herbs: If you have fresh herbs on hand, use them for an extra boost of flavor. Fresh basil, thyme, or oregano work wonderfully in this sauce.
Adjust the Heat: If you like a little kick, try adding more red pepper flakes or even a dash of hot sauce for some extra spice.
Make It Chunky: If you prefer a chunkier sauce, use diced tomatoes instead of crushed tomatoes for added texture.
Experiment with Flavors: You can also experiment with adding other ingredients like balsamic vinegar for a tangy twist or a pinch of sugar if you like a sweeter sauce.
Conclusion
Making your own pizza sauce at home is easy, affordable, and healthy. This healthy pizza sauce recipe is perfect for anyone looking to reduce their intake of sugar, preservatives, and unhealthy fats, while still enjoying a delicious pizza experience. Whether you’re a health-conscious individual or someone who just loves making homemade pizza, this sauce will elevate your pizza to the next level. Enjoy!